EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8

PUSH
PIKE PUSH UP 6 6
7 7
DIPS 4 4
5 5
REGULAR PUSH UP 7 7
8 8
DIAMOND PUSH UP 7 7
8 8
INCLINED TWISTING 4 4
PUSH UP 5 5
LATERAL RAISES 7 (5) 7 (5)
8 (5) 8 (5)
PULL
CHIN UP 5 5
6 6
WIDE GRIP PULL UP 4 4
5 5
COMMANDO PULL UP 5 5
6 6
DUMBBELL ROWS 9 (10) 9 (10)
10 (10) 10 (10)
DUMBBELL DEADLIFT 12(2x10) 12(2x10)
8 (2x15) 8 (2x15)
CONCENTRATED DB. 12 (5) 12 (5)
CURLS 8 (10) 8 (10)
LEGS
GOBLET SQUAT 9 9
10 10
LUNGES 9 9
10 10
BULGARIAN SPLIT 6 6
SQUAT 7 7
ASSISTED PISTOL 3 3
SQUAT 4 4
CALVES RAISES 12 (2x2.5) 12
8 (2X5) (2x2.5)
8 (2X5)
SHOULDER/ABS
DUMBBELL FRONT 9 (5) 9 (5)
RAISE
LATERAL RAISES 7 (5) 7 (5)
DUMBBELL ROWS 9 (10) 9 (10)
ABS (VID) 30 sec 30 sec
ARMS
BICEP CURL 12 (5) 12 (5)
8 (10) 8 (10)
HAMMER CURL 12 (5) 12 (5)
8 (10) 8 (10)
CONCENTRATED DB. 12 (5) 12 (5)
CURL 8 (10) 8 (10)
TRICEP EXTENSION 11 (15) 11 (15)
12 (15) 12 (15)